Workout of the Day (WOD)

Tuesday 10/30/12

There are many people in the gym that want to compete at the December 2nd, Fundraiser Toys for Tots, Bellevue Interbay Team Throwdown.  If you're interested in competing but looking for a team to join, post in comments on the website, email, text 206-399-5707 and/or post on our Facebook page.  We will help get you joined with a team.


  • Tonight is the Halloween WOD during the 6 & 7pm classes, you do not need to register for these classes.  Halloween WOD will be announced in the class.  Costumes encouraged. 
  • November 10th is the CrossFit Interbay 80's Prom.  Party Party Party get psyched!
  • December 2nd, Toys for Tots fundraiser:  Bellevue Interbay Team Throwdown

I can't wait to see everyone tonight for the Halloween WOD in the 6 & 7pm classes.  Here are more pictures from 2011 Halloween WOD.

Strength:  Shoulder Press 5x5x5 (70-80%)

WOD: 15 Minute AMRAP

7 SDHP (95/65)

9 Box Jumps  (20 inches)

12 Wall Balls (20/14) 

I'm hesitant to post this video because I'm scared Beth will make this part of the warm up.  I was told not to let this out, but this is coach Bon-Joey's warm up.....He does it in the mirror before he heads out to work each day :-)  Good lifting at the beginning of the video then It hits hard right at the 47 seconds mark.  LIFT WEIGHTS DANCE STRONG!!!!!

Today's Workout

Tomorrow's Workout